Welcome to day four of establish a positive mindset,
A challenge here on insight timer crafted to help you break free from negative thought patterns,
Overcome self-limiting beliefs and embrace a mindset of abundance and possibility.
Let's jump in to today's session.
To establishing a positive mindset challenge here on insight timer,
Created to help you overcome negative thought patterns,
Self-limiting beliefs and embrace a life of possibility,
Gratitude and abundance.
My name is Kirsty Lyon and today I will be guiding you through a breathwork practice to help you cultivate more positive feelings in the body in order to sustain a more positive mindset.
If you have ever struggled to create and maintain a positive mindset,
Please know that there is nothing wrong with you and you are not broken.
It's important to understand that our thoughts are a reflection of our body.
When we are living in survival mode and states of dysregulation due to prolonged periods of stress,
Our brain becomes wired for protection and safety,
Which can mean we may be more prone to a negative outlook in order to protect ourselves.
Have you ever heard the expression,
Expect the worst so you won't be disappointed?
Well what if instead we could learn to rewire our mind to expect positive outcomes and possibility?
And we can learn to do that through the breath.
An integrative breathwork practice that involves deep diaphragmatic breathing increases oxygen supply to the brain,
Activating the parasympathetic branch of our nervous system.
This is responsible for creating feelings of relaxation in the body,
Calming stress hormones and quieting down the mind.
The activation of our parasympathetic nervous system triggers the release of feel-good hormones,
Dopamine and serotonin.
These chemicals are natural mood boosting neurotransmitters which are responsible for helping us feel things such as pleasure,
Emotional regulation and motivation.
This means that when we create more ease and safety in the body,
Our mind can become more receptive to new ideas and ways of being.
Through conscious breathing we are able to move from the limitations of our ego mind,
The worst case scenarios,
Scarcity and fears and into a space of embodied awareness where we can see the bigger picture and create a deeper sense of trust internally and externally.
In this practice I share with you,
We will use the breath to generate positive feelings to help you embody more of what you wish to feel as well as think.
When we combine intention and visualization with the power of breathwork,
We have the ability to elevate ourselves,
Mind,
Body and soul.
We will be taking 10 deep breaths in through the nose,
Drawing that breath up into the heart space and exhaling out through the mouth.
We will then hold our breath at the bottom of the last exhale for 10 seconds and we will do this for a total of three rounds.
If you are new to this style of breathwork,
Don't worry about getting it perfect or right.
It takes practice.
I will be breathing along with you so just do your best and if you need to breathe a little slower that's perfectly okay.
Breathe at a depth and speed that feels comfortable for you but I encourage you to stick with it.
As we begin to take deeper conscious breaths,
It's common to experience physical sensations.
Your body is doing exactly what it's supposed to.
Releasing,
Regulating and rebalancing.
So trust its process.
So once you've found a comfortable space to sit or lie down,
Making sure your spine is straight and that you are nice and comfy and closing down the eyes or keeping a soft gaze and as you arrive into this practice,
Allowing the body to slow down and soften into this present moment,
Perhaps taking a nice deep breath and sighing it out,
Dropping the shoulders,
Relaxing the forehead and releasing anywhere you may be holding or gripping and allowing the surface beneath you to hold and support you.
And I want to invite you to take a moment to bring to mind something that you wish to experience more of in your life.
It could be health and healing or love,
Connection,
Maybe abundance or freedom and if there's several things you wish to experience,
Just focus on one for now and you can always come back to this practice.
Just connecting with what you wish to experience more of.
Now seeing this positive experience represented as a colour and visualising it softly surrounding you.
How does it feel to have this positive experience or feeling enveloping you?
And in a moment we will move into our first round of breathing together and with each breath inhaling and absorbing this wonderful feeling and allowing it to circulate in and around the body.
Begin by taking a nice cleansing breath in through the nose and exhaling and beginning our first round of breath in three,
Two,
One.
Breathing in,
Breathing in,
Visualising,
Breathing in this beautiful feeling,
This beautiful colour.
Using that inhale as an invitation to breathe in more of what you want to feel.
You've got this.
Stay with that breath the best you can.
Taking one last deep breath in and releasing,
Letting go and holding at the bottom of that exhale.
Great job,
Go for that breath moving into our second round.
And you might start to feel physical sensation in the body,
Just know that this is perfectly normal.
You are tapping into that innate life force energy within you.
Allowing that inhale to be expansive as you breathe in more of that positive feeling.
Softening through the exhale and releasing any tension from the body as you breathe out.
Last breath,
Fully in and releasing,
Letting go,
Holding once more at the bottom and being in this place of stillness and sensation.
Moving into our third and final round.
Breathing in,
Letting go and seeing if you can go just a little bit deeper with this last round of breath.
Really put your intention behind it.
Breathing in that beautiful colour,
Those wonderful expansive feelings.
An expansive breath leads to an expansive life.
What are you calling in?
Last breath,
Breathing in and letting go and holding for one last time at the bottom of the exhale.
Beautiful,
Taking a nice deep breath in through the nose,
Exhaling,
Coming back now to a natural breath.
Tuning into the sensations in the body,
The energy moving,
The aliveness,
Feeling the cells of your body.
Begin to absorb all that positive feeling,
All that good feeling.
And taking a moment to visualise what your life would look like if you got to embody more of this feeling.
What would it look like to experience more health or vitality or abundance?
What would you be doing?
Who would you be with?
Really bringing that vision into your mind's eye and tuning into how it would feel.
How would it feel in your body to experience this vision as your reality?
Releasing this vision now but keeping it close with you in your heart as we come to a close with this practice.
Bringing some gentle movement back into the body and bringing your awareness back into the space that you are in.
How do you feel now since you started this breathwork meditation?
Have you noticed any shift?
We would love to hear how you found the experience so let us know.
Positivity is a practice and some days it may be more challenging than others but the more consistent you are the easier it will become.
Transformation happens one breath at a time.
Thank you for joining me today.
Keep up the amazing work.
I'm sending you much love and healing.
